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  6. Pistachio vs. Safflower

Pistachio vs. Safflower — In-Depth Nutrition Comparison

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Important differences between pistachios and safflower

  • Pistachios have more vitamin B6; however, safflower is richer in vitamin B5, magnesium, copper, manganese, folate, zinc, vitamin B1, phosphorus, and vitamin B2.
  • Safflower's daily need coverage for vitamin B5 is 70% more.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Seeds, safflower seed kernels, dried.

Infographic

Pistachio vs Safflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +49.2%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +191.7%
Contains more IronIron +25%
Contains more CopperCopper +34.4%
Contains more ZincZinc +129.5%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +67.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin B1Vitamin B1 +33.7%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B5Vitamin B5 +675%
Contains more FolateFolate +213.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Safflower DV% diff.
Polyunsaturated fat 14.38g 28.223g 92%
Omega-6 (Linoleic acid) 14.091g 83%
Vitamin B5 0.52mg 4.03mg 70%
Magnesium 121mg 353mg 55%
Copper 1.3mg 1.747mg 50%
Monounsaturated fat 23.257g 4.848g 46%
Fiber 10.6g 42%
Vitamin B6 1.7mg 1.17mg 41%
Manganese 1.2mg 2.014mg 35%
Folate 51µg 160µg 27%
Zinc 2.2mg 5.05mg 26%
Vitamin B1 0.87mg 1.163mg 24%
Phosphorus 490mg 644mg 22%
Vitamin B2 0.16mg 0.415mg 20%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Iron 3.92mg 4.9mg 12%
Fats 45.32g 38.45g 11%
Potassium 1025mg 687mg 10%
Saturated fat 5.907g 3.682g 10%
Protein 20.16g 16.18g 8%
Vitamin C 5.6mg 0mg 6%
Vitamin B3 1.3mg 2.284mg 6%
Calcium 105mg 78mg 3%
Vitamin A 26µg 3µg 3%
Calories 560kcal 517kcal 2%
Carbs 27.17g 34.29g 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 3.1g N/A
Calories per 10 g protein 278kcal 320kcal N/A
Weight per 100 calories 18g 19g N/A
Unsaturated / Saturated Fat ratio 6.4 9 N/A
Net carbs 16.57g 34.29g N/A
Sugar 7.66g N/A
Sodium 1mg 3mg 0%
Tryptophan 0.251mg 0.183mg 0%
Threonine 0.684mg 0.586mg 0%
Isoleucine 0.917mg 0.717mg 0%
Leucine 1.604mg 1.154mg 0%
Lysine 1.138mg 0.534mg 0%
Methionine 0.36mg 0.284mg 0%
Phenylalanine 1.092mg 0.806mg 0%
Valine 1.249mg 1.025mg 0%
Histidine 0.512mg 0.452mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +24.6%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +26.2%
Contains more WaterWater +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +379.7%
Contains less Sat. FatSaturated fat -37.7%
Contains more Poly. FatPolyunsaturated fat +96.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.